Warm Up:
20 laps around the gym
Burgener & Skill Transfer with dowel
3 sets of 2 reps with bar: Clean Pull/Muscle/Dynamic (=1rep) Make sure you lead with your elbows, stay long in the body, and stay on those toes at the top of the pull and muscle.
SKILL WORK: Tabata mobility (16 mins total)
One tabata of each pose:
Warrior 1 -p.54
Warrior 2 - p.56
Eagle - p.41
Intense side stretch p.65
Cobra p.81
Strength: 4 x 5 Romanian Deadlifts @ 40% 1RM Back Squat weight
10 MIN EMOM:
2 reps of clean pull/clean dynamic into full squat combo
(Beginner's and intermediate will do this from the high hang / hang; advanced from the floor)
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